Learn These 5 Exercises to Work on Your Flexibility and Share Them With Your Colleagues
Is overwork and lack of time taking a toll on your flexibility? Flexibility is often overlooked in sedentary life. But if you practice stretching your muscles, tendons and ligaments daily, you’ll drastically reduce the risk of accidental injury. Learn these 5 exercises to work on your flexibility and share them with your colleagues.
Sitting for long hours in front of a computer screen can take a heavy toll on your neck muscles. A blockage in the neck can lead to back pain and also migraines.
Neck pain can result in:
– frequent migraines;
– discomfort in the area concerned;
– back pain.
Three exercises to stretch your neck:
– Up and down: stare at the ceiling, then gently press your chin against your chest.
– Tilt: tilt your head toward your right shoulder, then slowly toward your left shoulder.
– Round: swing your head from left to right and right to left.
Good to know: to relieve acute torticollis, put a warm compress on the affected area and alternate between aspirin and anti-inflammatory medication.
Not feeling your hand
The wrists are very much in demand for manual and even cerebral work. Carrying heavy objects requires an iron grip, and typing or writing prescriptions requires trained wrists.
Signs of a lack of hand flexibility:
– After several hours of work, your wrist starts to become numb.
– You regularly feel pins and needles.
Three exercises to stretch your wrists and elbows:
– Standing with your arms at right angles and hands down, make circles with your wrists.
– Widen the circle and let your elbows follow the movement.
– Join both hands and turn both wrists together.
Good to know: no, cracking your wrists does not damage your joints and does not cause rheumatism in the long run. Contrary to popular belief, the cracking noise generated by this annoying habit is related to the sound of air bubbles bursting inside the fingers.
Heavy arms and legs
Your arms and legs are under a lot of strain, especially if you work while standing. Take advantage of your breaks to do a little stretching, which will help you get back on your feet.
Signs of poor flexibility in the arms and legs :
– Old aches and pains that you thought were gone reappear.
– Stiffness from the previous day’s jogging hurts.
– You feel that your legs are having trouble supporting your weight.
Three stretching circles to perform:
– A warm-up from arm to shoulder: with your arms stretched out to the side, make small circles about 5 cm in diameter.
– Ankles: Hold on to your foot, so you don’t lose your balance, lift your foot and turn your ankle in both directions.
– Knees: while sitting, lift your leg and hold your knee with both hands; make circles with your leg in both directions.
Good to know: the golden rule of stretching is never to exceed your pain threshold, which changes as your body becomes more flexible.
The lower back
The lower back is put to the test when you lift heavy objects, sit in an uncomfortable chair or ride a bike. The back is a sensitive part of the body, and it’s essential to keep it in shape to prevent pain from spreading to the legs and neck.
Signs of a lack of flexibility in the lower back:
– You have trouble bending down.
– You feel intense and constant pain.
– You can’t sit in the same position for long.
Two trunk stretching exercises:
– Standing, turn your trunk to the side as much as possible.
– Standing with your head up, hands raised above your head, try to touch the ceiling and stretch your whole body to the maximum.
Good to know: to support yourself more easily on the ground while avoiding slipping, don’t hesitate to remove your shoes.
Many people suffer from back pain. Physical effort and a bad sitting position can explain it. Gradually the spine becomes deformed, and work to put it back in place becomes necessary.
Signs of a lack of flexibility in the back:
– When you stand up, you always feel a sharp pain.
– You can no longer stand sitting with your back straight: after a while, you round it.
– You stand slightly hunched over.
Three exercises to touch your feet that will relax your back:
– Classic: stand with legs together, head down.
– Sitting: legs apart, both hands toward the foot. Repeat with the other leg.
– Sitting: Legs hip-width apart, toes outstretched, arms outstretched toward the feet.
Now that you’ve gained flexibility, agility and relaxation, you can take further steps to stay in great shape.